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Health Benefits Of Salmon Fish

Rajan is a botany and chemistry major. He has an interest in health, healthy foods, nutrition and home remedies.

About Salmon

In India Salmon is known as Rawas.

Salmon belongs to the family Salmonidae. However, many other fish in the same family are called trout. The essential difference between the two types being that while salmon are seen to migrate from rivers to the sea and return back, trout remain resident in freshwater or rivers all their life. Salmon are found in the North Atlantic ocean as well as in the Pacific ocean.

Salmon species found in the Atlantic ocean belong to the genus Salmo and is known as the Atlantic Salmon while the salmon found in the Pacific ocean belong to the genus Oncorhynchus which has 6 species that are found there naturally. The species are; Pink salmon, Chinook salmon, Cockeye salmon, Steelhead salmon, Chum salmon and Coho salmon. All these varieties have been found to be low in contaminants.

Salmon hatch in freshwater, then migrate to the ocean where they spend a few years and then head back to the very spot they were born to spawn and die soon after.
The most peculiar and interesting aspect of the life cycle of the salmon is that the female after laying the eggs and the male after fertilizing them die within a few weeks.

The flesh of the salmon is from pink to red to orange in colour due to the krill and other shellfish they eat. Most of the Atlantic salmon available today are commercially grown.

Salmon Fish

Nutritional Benefits Of Salmon

Salmon is an oily (fatty) fish. It is rich in protein, the omega 3 fatty acids, Vitamins D, B3 and B12 and the minerals like selenium and phosphorus.

The colour of salmon is due to the carotenoid pigments mainly astaxanthin and canthaxanthin. A 3 ounce serving of salmon provides 33 grams protein and only 197 calories.

Nutrient Levels In Salmon

  Salmon Sockeye Raw 


Serving Size: 100g or 3.5oz





Amount Per Serving






Calories from Fat



Total Fat



Saturated Fat



Trans Fat









Total Carbohydrate



Dietary Fiber









Vitamin A



Vitamin C









*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs







Nutritional Data by

Health Benefits Of Salmon

Most of the major health benefits of salmon are due to its high omega 3 levels, the high protein amino acid profile as well as its excellent levels of selenium.

A 4 ounce serving of baked or broiled salmon contains as much as 2 grams of omega 3 fatty acids. This is about 50% of the daily requirement for a person consuming a 2000 calorie diet.

Most of the omega 3 fats are provided in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The carotenoid pigment astaxanthin that is the cause of the colour of the flesh of salmon is an excellent antioxidant and anti-inflammatory with a range of health benefits that it imparts to the foods it contains. Astaxanthin supplements are available too.

If you would like to know more about the excellent benefits of astaxanthin, please click here.

Vitamin Levels In Salmon

 Salmon - sockeye, cooked 


Serving Size: 100g or 3.5oz











Vitamin A

193 IU


Vitamin B6

0.612 mg


Vitamin B12

5.95 mcg


Vitamin C

0 mg


Vitamin D

441 IU


Vitamin D3

11 mcg


Vitamin E (Alpha-tocopherol)

0.95 mg


Vitamin E, Added

0 mg


Vitamin K

0.1 mcg



0.18 mg



0.118 mg



8.138 mg


Pantothenic Acid

1.15 mg



8 mcg



94.6 mg








~Data not available for tilde (~) items.




Vitamin Data by





Salmon and Specific Health Conditions

  • Salmon and Heart Disease

Consumption of 2 to 3 servings of 6 ounces of salmon a week has been shown in research studies to decrease the risk of heart attack, stroke, irregular heartbeat, high blood pressure and high triglyceride levels.

  • Salmon And Brain/Nerves
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DHA is a major fat found in our brain and salmon is a rich source of omega 3 fats in the form of DHA.

Vitamins D and A, the pigment astaxanthin and mineral selenium as also the amino acids in salmon decrease the risk of brain-related problems like depression, hostile behaviour, cognitive decline like Alzheimer's in the aged etc. The omega 3 fats also improve memory and are associated with better and clearer thinking and higher IQ levels.

  • Salmon And Joints

Salmon provides omega 3 in the form of EPA & DHA. The EPA is converted by the body into 3 compounds viz the series 3 prostaglandins, the series 3 thromboxanes and the resolvins. These compounds have anti-inflammatory properties.

Also, the protein in salmon provides bioactive protein molecules like calcitonin that protects the joints and cartilage and also provides anti-inflammatory protection.

  • Salmon And Cancer

The excellent omega 3 levels in salmon reduce the risk of various types of cancers. Regular intake of omega 3 rich salmon, at least a serving per week has shown to reduce the risk of prostate cancer, breast cancer, leukaemia, colorectal cancer etc.

  • Salmon And Immunity

Omega 3 fatty acids, Vitamin D and selenium contained in salmon have been found to increase immunity in infants if the mother has consumed salmon during the earlier stages of pregnancy. It has also been found that eating salmon once a week decreases the risk of low birth weight in newborns.

  • Salmon And Metabolism

Vitamins B3, B5 and B6 and the pigment-antioxidant astaxanthin play a role in improving body metabolism thereby lowering cholesterol, controlling weight gain, reducing oxidative stress leading to better control of blood sugar levels, lowering of diabetes risk and control of diabetes.

  • Salmon And Eye Health

Studies have shown that 2 to 4 servings per week of salmon decrease the risk of macular degeneration, the age-related eye disease and chronic dry eye problems. These benefits are also due to the omega 3 fats in salmon.

  • Salmon and Skin/Hair Health

Omega 3 fats in salmon help in the production of collagen and elastin fibres which impart youthfulness to the skin and lustre to the hair. The protein helps in keeping hair strong and healthy, increasing hair growth and preventing hair loss.

  • Salmon's Protein Benefits

The bioactive protein molecules found in salmon not only help in protecting the cartilage of the joints but also control inflammation in the gut and positively improve the insulin effectiveness.

  • Salmon's Selenium Benefits

A 4-ounce serving provides about 62% of the daily requirement of selenium. This reduces the risk of joint inflammations, many types of cancers and offers important cardiovascular protection.

Mineral Levels In Salmon

 Salmon - sockeye 


Serving Size: 100g or 3.5oz









10 mg



0.42 mg



30 mg



266 mg



343 mg



112 mg



0.42 mg



0.061 mg



0.011 mg



30.6 mcg






Mineral Data by


Salmon Purchasing Hints

While buying salmon some points that need to be kept in mind are listed below. These hold good for other types of fish too.

If buying fillet, steak or frozen, look for:

  • A deeper pink/orange colour salmon fillet/steak
  • Meat that is translucent, firm yet elastic
  • A mild aroma, not a strong fishy odour
  • No separation of fibres in the flesh
  • Airtight packing without any liquid and not much air space.
  • No frost in packing. Frost indicates improper sealing.

And if purchasing fresh salmon, look for :

  • Glossy and firm skin
  • Clear not cloudy eyes
  • Bright red gills
  • Pink, elastic and translucent flesh
  • Mild aroma not strong fishy odour

Final Words

Salmon wild or farmed is pretty safe to consume. In fact, limiting or avoiding fish poses a bigger risk to health by way of deaths from heart disease and sub optimal brain development in children.

Hence, Eat Salmon For Better Health.

Safety Of Fish, Wild And Farmed Salmon

Kindly rate this hub. Thank you.


The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies, supplements or starting a new health regime.

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Simple Sauteed Salmon Recipe

Grilled Salmon Recipe

How To Broil Salmon

How To Cook A Salmon

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Rajan Singh Jolly


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on July 19, 2016:

amitabhr, Salmon has a number of varieties, Rawas being one of them. Individual variations in nutrient values are everywhere. Pink salmon is the best.

amitabhr on July 18, 2016:

Thanks for the great article. Is RAWAS (Indian Salmon as you've mentioned) equally good ? Or do we need to stick to imported Salmon ?

shreya on October 30, 2013:

hey rajan,

i wanted to enquire where can i get good quality salmon in jalandhar,punjab...plse reply

shreya on October 13, 2013:

hey rajan,

please tell me some places in jalandhar where i can get to eat cooked salmon...please reply...

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on February 20, 2013:

Thanks Au fait for the kind words the visit and the star rating. Always a pleasure to see you.

C E Clark from North Texas on February 19, 2013:

I've always liked salmon. My favorite is salmon steak or salmon patties. I like that you have recipe suggestions in most of your hubs about the different foods along with their benefits. Some of us are always looking for new and interesting ways to prepare various foods. Voting up and useful! Also, gave you 5 more stars.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 06, 2013:

Glad you like the information about your favorite food, shining. Thanks for your visit and valuable support.

Shining Irish Eyes from Upstate, New York on January 03, 2013:

Rajan - I am so pleased to learn that one of my all time favorite dishes is healthy and good for me. I am a salmon freak and love it in all forms.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 24, 2012:

Thanks Brett for reading and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 23, 2012:

Thanks Gagan.

GAGANPREET SINGH BHATIA from Kanpur, India on December 23, 2012:

Nice hub

Brett C from Asia on December 23, 2012:

Another very informative hub Rajan. I like salmon when I can get it, but unfortunately don't get the opportunity as often in Asia .... rarely do I see it in supermarkets. However, I love the taste and it is a really 'meaty' fish.

Shared, up, useful, and tweeted.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 19, 2012:

Thanks for the read and votes sweetie.

sweetie1 from India on December 19, 2012:

Rajan I knew that salmon fish is very good for heart but didn't know ti had so many health benefits. voting up and useful.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 18, 2012:

Thanks for stopping by Thelma.

Thelma Alberts from Germany on December 17, 2012:

Yummy! I love salmon. Thanks for sharing this very informative hub. I learned a lot from this.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 15, 2012:

@ Tom - glad to know you are availing the health benefits of salmon. Appreciate the read and share.

@ Marlene - I do hope you try out these recipes and make salmon a part of your regular diet to avail its may benefits. Thanks for stopping by.

@ Peggy - keeping oneself aware of healthy foods and eating as much of healthy foods as possible is one way to keep disease at bay. So I'm thankful to you for passing the word on. Appreciate the visit and share.